How to lose weight AND get definition?

[Kitsune]

Hi guys,

I'm pretty new here and only recently posted on the intro section, so I hope you don't mind me already wanting to poke you for advice and information

Basically, I've done some fitness on and off over the past couple of years with varied results, and I always seem to get to a certain level and then it just sort of stops.. I think its cause I stop seeing results, get bored and let my workouts slide..

I'm 5'7'' and currently at around 74 kg (approx), my lightest weight so far has been around 65 kg and I'd ideally at least like to get back down to this. My upper body tends to respond well and I get reasonable muscle toning and 'outlines' from mid-torso up, although I've never achieved the elusive 6 pack look *cry*
My lower half is a pain to get to respond to anything; whilst my upper body seems almost naturally very lithe, the lower half is a bit J'Lo-esque (someone else's description not mine lol). When I'm in training mode I try and alternate days of a kettlebell workout and then a steady 7+ mile run.

I really want a lean, toned, defined look. I know most girls don't like working with weight but I really enjoy it and I prefer the 'strong' appearance over the skinny one.

Any support or advice would be greatly appreciated x

- Jem

 

[Cas]

You need to get your body fat percentage down to about 10 percent to get a visible 6 pack and definition, this is not easy especially for a girl.

You need to increase your protein intake and reduce high fat, bad carb and sugar foods, especially after about 6pm.

Combined with plenty of exercise including weight training.

 

[workoutdvdworld]

I don't know if you work out at the gym or at home, but for me I swear by interval training, with a mixture of weights and high intensity cardio. I love weights too and recently started doing pretty heavy weights following the Cathe Friedrich STS program. I have had some good results with that - even though I haven't really been cleaning up my eating much.
The main key is to constantly challenge yourself - you can't keep doing the same routine and expect to keep getting results. For me I am always increasing my intensity by adding higher weights, longer duration or just doing harder workouts. I even use light hand weights during my cardio intervals as this helps to increase my intensity even more. I totally believe that you can get a lean, ripped body by weights alone. I recently gave myself heel spurs form doing too much hi impact step aerobics and plyometrics, so I pretty much had to stop all cardio and did weights only. I was quite scared to do this at first cause I thought I would not burn as many calories or fat and would therefore put on weight. I was, however, pleasantly surprised to see that I actually got more definition.
Now obviously saying that doing a weights workout is great is not specific enough. It really depends what sort of split you are doing, how heavy your weights are etc. I would say that investing in a really good weights program that will teach you all about technique and will help you to keep improving is a great way to get motivated. I highly recommend the Cathe STS workout DVD series. It's a bit pricey, but I would say a lot cheaper than paying for a gym membership and you have the added benefit that you can keep doing it forever. There are others like PX90 as well, which I personally haven't tried, but have heard good reviews about.
Now obviously nutrition plays a huge role as well. You need to be eating the right amount of calories in order to lose fat. You should be eating 5-6 small meals with protein at every meal. I would highly recommend getting a good quality protein powder (i love matrix) especially for post-workout. Protein is a huge key for muscle development and definition.
If you can include some cardio as well, go for some HIIT training.
The last piece of advice is to get yourself a heart rate monitor which also shows you calories burned. I find this highly motivational cause you can actually see your results and with the heart rate monitor you know if you are slacking off!